Best and Worst Sleep Positions for Back Pain Revealed
If you struggle with back pain, you should sleep in a way that avoids putting extra pressure on your spine. If you can’t find that sweet spot, you’ll spend the night tossing and turning, and your body will be less equipped to handle pain because sleep is a crucial period for repair and restoration.
"It requires some choreography to make sure that you’re sleeping right and you’re eliminating back pain," Dr. Darien Sutton, a board-certified emergency medicine physician and a medical correspondent for ABC News, said recently on "Good Morning America."
Don’t put yourself in a bad position — here are the best and worst sleep styles for back pain.
Worst: Stomach Sleeping
Sleeping on your stomach flattens the natural curve of your spine, putting unnecessary pressure on your muscles and joints. Home-stock – stock.adobe.com
Dr. Raymond J. Hah, an associate professor of clinical orthopedic surgery at the Keck School of Medicine at the University of Southern California, said sleeping on your stomach flattens the natural curve of your spine, putting unnecessary pressure on your muscles and joints.
This position can worsen upper back pain because it forces you to turn your neck to one side.
Sleeping on your stomach can also cause compression wrinkles and facial puffiness because your face is pressed against the pillow, said Rupesh Shah, aesthetics practitioner and founder of London Lip Clinic.
Sutton admitted on "GMA" that he is a stomach sleeper.
"Stomach sleeping is just unhealthy. You’re compressing your chest, and if you’re a person who cares about vanity, you are smushing your face up against the pillow," he said. "You might look older when you wake up if you’re sleeping on your stomach."
Sutton recommends putting a pillow under your hips and lower stomach or converting to back or side sleeping.
Best: Back Sleeping
Back sleeping may be the best method to prevent back pain, but it’s not for everyone. Budimir Jevtic – stock.adobe.com
Your back will be so back if you decide to lay flat on your back to sleep.
Sutton suggests putting a pillow behind your knees and under your neck to align your spine.
Pregnant women should consult with their doctor before trying this method. Keck Medicine reports that back sleeping reduces blood circulation to the heart and baby.
Sleeping on your back may also worsen sleep apnea and breathing issues because gravity pulls the tongue and soft tissues in the throat backward, obstructing the airway.
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Side Sleeping
Side sleeping keeps the airway open.
Keck Medicine calls side sleeping with your legs straight the second-best position for back pain.
Side sleeping is better than stomach sleeping, but you have to remember to keep your legs straight. Prostock-studio – stock.adobe.com
Placing a pillow between your legs keeps your spine aligned and prevents you from pulling your knees up to your chest, Sutton said. That sleep style, known as the fetal position, can unevenly distribute your weight across your spine, leading to pain and soreness.
"With practice, you can get it," Sutton assured.
Conclusion
It is essential to find a sleep position that works for you and your back. By understanding the best and worst sleep positions for back pain, you can take steps to alleviate discomfort and promote a good night’s sleep.
Frequently Asked Questions
- What is the best sleep position for back pain?
- The best sleep position for back pain is side sleeping with your legs straight, as it keeps the airway open and aligns the spine.
- Is stomach sleeping bad for back pain?
- Yes, stomach sleeping can worsen back pain by flattening the natural curve of the spine and putting pressure on the muscles and joints.
- Can I sleep on my back?
- Yes, back sleeping can be beneficial for back pain, but it’s essential to use a pillow under your knees and neck to align the spine. However, pregnant women should consult with their doctor before trying this method.
